
Breakfast — Greek yogurt bowl
~420 kcal · 30 g protein · 50 g carbs · 12 g fat
Swap instead of: small pastry + latte (~630 kcal) — save ≈210 kcal
One plan, any diet. We tailor recipes, portions and macros to your style and restrictions.
The plan adapts automatically: we adjust carbs/protein/fat per day, scale portions to your weight and goal, respect IF windows (e.g., 16/8), allergies, dislikes and convenient swaps. Each week includes a no‑repeat menu and a short grocery list.
Popular searches we cover: “meal plan for keto”, “Mediterranean meal plan”, “gluten‑free meal plan”.
Balanced meals with clear calories and realistic fast‑food swaps. If you’re searching “how many calories in a McDonald’s small fry” or “calories in {popular food}”, we show the numbers and a better alternative.
~420 kcal · 30 g protein · 50 g carbs · 12 g fat
Swap instead of: small pastry + latte (~630 kcal) — save ≈210 kcal
~650 kcal · 45 g protein · 80 g carbs · 18 g fat
Swap instead of: McDonald’s Big Mac + small fry (~780 kcal)
~560 kcal · 35 g protein · 40 g carbs · 26 g fat
Swap instead of: pizza slice + soda (~720 kcal)
~480 kcal · 35 g protein · 45 g carbs · 16 g fat
Swap instead of: McDonald’s small fry + cheeseburger (~740 kcal) — save ≈260 kcal
Works for different goals — weight loss, muscle gain, and better overall health. Your plan adapts automatically based on your inputs.
Practical, personalized, and designed to fit your real life.
Ai Meal Planer makes meal planning simple. Answer a few quick questions and get a weekly plan that fits your goals, schedule, and taste.
You’ll receive a personalized menu with clear portions, macros, and easy step‑by‑step recipes. We consider preferences, allergies, and activity level — for both women and men.
Your plan covers 7 days without repeats: healthy meals with simple, easy‑to‑find ingredients.
Structure removes guesswork: fewer decisions, clearer portions, and less time spent thinking about food. That’s why plans stick.
Pre‑planned meals reduce daily choices, so it’s easier to stay consistent.
Each day targets your calories and nutrients — no counting needed.
Short grocery list, repeatable ingredients, fewer last‑minute takeouts.
Simple routines build momentum — small wins compound every week.
Yes. Your plan is tailored to target calories and macros, so you can lose weight steadily without stress.
Absolutely. Choose your preference during onboarding and we’ll generate a fully plant-based weekly plan.
No. We calculate portions and macros for each meal, so you always know what and how much to eat.
Yes. We focus on simple recipes, repeatable ingredients and a clear grocery list that saves time for families.
We estimate a healthy range using BMI and your context (age, sex, activity). During onboarding you’ll see an ideal range and a realistic target tailored to you.
Typically 300–500 kcal/day below maintenance works best for steady, sustainable results. We calculate this for you and adjust weekly as needed.
Most people do well at 1.6–2.2 g protein per kg of body weight. Your plan sets specific daily amounts and distributes protein across meals.
Great lighter picks include grilled nuggets or the grilled chicken sandwich with fruit. Your plan shows comparable swaps and exact macros.
Choose grilled proteins, salads, or smaller portions. We provide fast‑food swaps with calories and macros so you stay on target on busy days.
Yes. Select your eating window and we’ll align meal timing and portions to fit 16/8 or other IF patterns without compromising nutrition.
Yes. Each week includes a short, repeatable grocery list grouped by category to save time and reduce food waste.
Most users notice better energy within a week and steady weight change after 2–3 weeks, assuming consistent adherence to the plan.
Change your routine, improve your health and feel better every week.